WOD 771

CrossFit Urban Jungle – CrossFit

Cycle 2 Day 7

View Public Whiteboard

Warm-up

Coaches Choice

then

2 Lap Run

Olympic Lift

2: Snatch (3-3-3-3-3-3)

Snatch 6×3 @70-75% – Drop and reset each rep

Full squat snatch, of course. Work up based on feel.

Strength

3: Deadlift (5-5-5)

“Touch and Go Deadlift Skill Work”

3×5 at very moderate weight (Add 10/5lbs to last week)

It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then. If you need help with starting percentages, the area of 60% will work.

Met-Con

4: Metcon (AMRAP – Rounds and Reps)

7 Rounds Not For time

20/15 Calorie row

10 Box jumps 24/20″

8 Pull Ups

Rx Plus

AMRAP 40 Minutes

20/15 Calorie row

15 Box jumps 24/20″

10 CTB pull-ups

Accessory Work

4 Rounds

12/8 Assault Bike calories (SPRINT)

60ft Sled sprint (Light-Medium weight)

Rest 30 seconds

60ft Sled sprint (Light-Medium weight)

12/8 Assault Bike calories (SPRINT)

Rest 1 minute

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